CrossFit Nyack Fitess

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Workout Of the Day, October 24, 2014 – Front Squats

Mobility

Wrist Mobility

Around the clock from Beast position

Animal Flow

5 each direction Lateral Ape Walk

Activation/ deactivation
cart wheels slow and as accurate as possible (you read correctly 😀)
walking lunge with Front Rack Position twist

Strength

Coaches Observe Athletes Front Squat and address faults and progress

Strength – front Squats
4 sets x 8 reps
Percentage of 1RM load 40-50-60-+60

Wod

21-15-9
Dead Lift -135/225
Toes 2 Bar

Workout Of the Day, October 23, 2014 – Nyack Fitness Endurance Day

Mobility
Renegade rows into torso thoracic rotation 

Wod Endurance
Run 400m
Row 400m
50 ab mat wall ball sit ups
Run 300m
Row 300m
40 Ab Mat wall ball sit-ups
Run 200m
Row 200m
30 ab mat wall ball sit-ups
Run 100m
Row 100m
20 ab mat wall ball sit-ups
Run 400m
Row 400m

Skills
Work on personal athletic skills

Workout Of the Day, Wednesday, October 22, 2014

Mobility
Foam roll hip flexors / quads
Ankle Flexion and extension knee at 90 degrees

Activation/ deactivation

Animal Flow

(ABBCS) Ape Reach, Beast Reach, Beast Wave, Crab Reach, Scorpion Reach

Flow Left side Crab Reach to Left Leg full scorpion Repeat 3 xs

Flow Right side Crab Reach to Right Leg Under switch Repeat 3xs

Strength – pistols

3 Each Leg Reverse Lunge Shrimp Squats

Tempo pistols 5 count down, 3 count hold, 5 count up. Start one level up from your fault height.
24″ , 20″ , 12″ , med ball, no spot
add bottoms up at the next level beyond the athletes capacity

Pre Wod Warm up

2 Rounds

5 Strict Shoulder Presses Barbell only with 5 Barbell Catches into front rack position

shoulder circles (circumduction) external circles then internal circles

WOD

50 double unders
5 muscle ups or 5 modified muscle ups or 5 Pull Ups
21 push presses 65lbs / 95lbs
40 double unders
4 muscle ups or 4 modified muscle ups or 4 Pull Ups
18 push press
30 double unders
3 muscle ups or 3 modified MUs or 3 Pull Ups
15 push press
20 DUs
2 MUs or 2 MMUs or 2 PUs
12 push press
10 DUs
1 MUs or MMUs or 1 PUs

9 Push Press

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